Around the holidays life seems to get crazy busy… things to do, people to see, shopping, baking, you name it.  The first thing MANY of us put on the back burner is US!!!!  Generally in the form of our workouts.

Here’s a hint… you’re likely to be much more productive, effective, happy and make better choices if you DON’T cut the exercise out because you just can’t find the time.  YOU HAVE THE TIME, just make it a priority even if it’s 20 minutes!

So I’m going to solve that problem for you with a speedy little workout you can do almost anywhere with absolutely no equipment.  I’m also going to give you some alternatives on how to make it easier or harder.

Disclaimer:
Please exercise at your own risk and comfort level, these are just recommendations.

Few tips….

• If you are going to do this fasted (before eating) trying sipping on some BCAA’s before or during your workout.
• DRINK WATER!  Try to get in at least 1/2 litre before working out and continue drinking during your workout.
• Keep your workout short… or long!  Whatever you have time for, but do a minimum of 20 minutes.  On days you have more time, repeat it a few times or go for a walk outside.

Here’s the workout:

Jumping Jacks

Clap your hands at the top!

Pulse/Jump Squats

Hands behind your head or out in front of you. If you are more advanced, you can try jump squats.

Burpees (no push up)

If you are more advanced, add in the jump…and the push up!

Push Ups

On your toes or knees. If you did burpee’s with a push up, change these to tricep push ups (narrow hands).

Reverse Lunges 

Touch the ground in front of you as you step back.

Hip Thrusts

Shoulders on the ground, push your hips up to the ceiling squeezing your buns!

Alternating Toe Touches

Use a step or something elevated, alternate tapping your toes jumping back and forth or simply standing and alternating touching your toes on the step.

Planks with a Leg Raise

In a plank position, alternate lifting one leg at a time and squeezing your glutes!

REST, REPEAT

This is where your personal fitness level comes in, we have a few options on how to do the workout:

• Set a timer (you can download timer apps or use a watch) to do 30s of work, 10s of rest (you can alter this to be longer or shorter, depending o your fitness level).  Complete all 8 exercises, rest for 1-2 minutes (as long or little as you need) and repeat.  If all you have is 20 minutes, repeat it for as many rounds as you can!
• Set limits of reps, ie: 10-15 for each exercise if you are a beginner, 20-25 if you are advanced.  Repeat the circuit as many times as you can for the time you have.
• My personal favourite!  Do 3 rounds… the first round is 30s of each exercise, 10s rest.  The second round is 45s, 10s rest.  The final round is 60s, 10s rest.  Now, you can also vary this and do 20s, 30s, 40s or try pyramiding up and then back down in time. Play around with it and challenge yourself!
• Pick any of the above methods for time and do the workout backwards, or do 1-4 as a circuit, rest, then do 5-8 as a circuit and repeat.

Make sure you ease into this if you are a beginner, listen to your body, take your time… any movement at all is going to be beneficial! There are so many variations you can do with this workout, play around and have fun with it!

I hope you find this helpful! Enjoy!!

~Jamie